Flax seeds, spinach, oats, pumpkin seeds, coconut water, banana, swiss chard, medjool dates and chia seeds smoothie

Oh Mg!


1 tablespoon of flax seeds
1/2 cup of spinach
1/4 cup of oats
1 tablespoon of pumpkin seeds
1 cup of coconut water
1 medium banana (frozen)
1/2 cup of swiss chard
2 Medjool dates
1 tablespoon of chia seeds


Calories: 537
Protein: 17 grams
Carbs: 89 grams
Fiber: 22 grams
Sugar: 29 grams
Fat: 15 grams

Magnesium is a mineral that has a huge impact on the body, with deficiencies thought to be responsible for causing muscle spasms, insomnia, depression, high blood pressure and an irregular heartbeat, to name a few. Some of the benefits of ensuring that there is enough magnesium in the body is the reduction and prevention of these symptoms.

Other benefits include strong bones, maintaining cardiovascular health and reducing the frequency and intensity of migraine headaches. This humble mineral also plays a key role in enabling energy to be produced and used by the cells, and is even understood to help produce hormones that are needed for regulating certain bodily functions.

Thankfully, its deficiency can usually be fixed by increasing your intake of magnesium and for a quick pick-me-up this magnesium-rich smoothie should help. To make it, add all the ingredients to a blender and process until smooth.

Pumpkin Seeds

Pumpkin seeds are an excellent source of magnesium, with one cup of seeds containing around 40% of the daily requirement. The health benefits associated with consuming them include improving cholesterol levels, improving the rate at which muscles heal post-exercise and reducing anxiety.

Flax Seeds

Adding flax seeds to this smoothie allows you to not only benefit from increased magnesium levels, with a 28g serving containing around a third of your daily requirement, but you also get to experience a number of health benefits. Thanks to them being rich in omega fatty acids, they help with healthy brain development and maintaining a healthy heart.

Chia Seeds

Chia seeds are a rich source of magnesium with every gram containing nearly 1% of the daily requirement. They also contain high levels of fibre, protein and other minerals that are essential to maintaining good health. Some of the benefits to health that are linked to consuming chia seeds include relief from joint pain, reducing the risk of developing blood clots and supporting healthy digestion.


Working alongside the other ingredients in this smoothie, oats provide extremely good levels of dietary fibre that will leave you feeling appropriately satiated and curb cravings. They are also one of the best sources of most nutrients. Consuming oats will enable you to benefit from a slower release of energy which helps maintain a healthy weight, lowers cholesterol levels and a lowers your risk of developing type 2 diabetes.

Swiss Chard

Swiss chard provides around 7% of the daily requirement of magnesium per one cup serving, but it also contains good amounts of other important vitamins and minerals and helps to improve overall health. Some of the benefits associated with eating Swiss chard include lower blood pressure and better endurance during exercise.


Health benefits that are linked to consuming spinach include improved quality of blood cells in the blood stream, reduced inflammation and protection against the risk of developing cancer. Spinach is also a good source of a number of nutrients including magnesium, with one cup of spinach providing around 7% of the recommended daily intake.

Medjool Dates

As far as natural sweeteners go, you can’t get much better than Medjool dates. What’s more, they are an absolute powerhouse of nutrition. Indeed, a single date contains around 3% of your daily requirement of magnesium! There are also a number of benefits to health associated with eating Medjool dates and they include providing a natural energy boost, strengthening the immune system and helping to reduce anxiety levels and lift moods.


Bananas are filling, sweet and contain a huge number of nutrients that are essential for maintaining good health; in this smoothie, an average sized banana provides around 8% of the daily requirement of magnesium. They also have a massive impact on health including reducing swelling, supporting the nervous system and helping to maintain balanced blood sugar levels.

Coconut Water

The amount of magnesium available in coconut water depends greatly on the type you use; coconut water that is produced solely from the coconut liquid contains around 15% of the daily requirement per cup, whilst coconut water made from both the liquid and grated flesh contains nearer to 30%. Some of the health benefits linked to consuming coconut water include preventing dehydration, improving levels of electrolytes in the body and supporting the digestive system.

Flax seeds, spinach, oats, pumpkin seeds, coconut water, banana, swiss chard, medjool dates and chia seeds smoothieFlax seeds, spinach, oats, pumpkin seeds, coconut water, banana, swiss chard, medjool dates and chia seeds smoothie

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